THE BEST WAY TO COOK A FLORIDA POMPANO
The Florida pompano is a mild fish that's rich in taste with firm, white meat that almost melts in your mouth. All you need to bring out its subtle flavor is a squeeze of lime juice, some olive oil, and a sprinkle of salt and pepper. The ideal way to cook the golden pompano is to grill it with the skin on.
Provided by Marisa Franca
Categories Main Course
Time 25m
Number Of Ingredients 7
Steps:
- Rub the fillets with vegetable oil and season with salt and pepper to taste.
- Grill the fillets skin-side up onver a medium-hot-fire for 3 to 4 minutes. Turn them and cook an additional 2 to 3 minues, until the fish is opaque all the way through.
- Remove the fillets from the fire and set them on a tray. Drizzle them with olive oil and squeeze a half lime over each.
- Sprinkle with the Italian parsley. Serve Immediately.
Nutrition Facts : Calories 195 kcal, Carbohydrate 4 g, Fat 20 g, SaturatedFat 7 g, Sodium 1166 mg, Fiber 1 g, ServingSize 1 serving
GRILLED GOLDEN POMPANO WITH SWEET POTATOES
Steps:
- Prepare a charcoal grill so you have a hot and cool side. Lightly oil the grate.
- Toss sweet potatoes, 1 tablespoon olive oil and Cajun seasoning in a bowl until well combined. Put sweet potatoes in a grill wok and place on the hot side of the grill. Cook until almost done, turning occasionally, 10 to 15 minutes. Move grill wok to the cool side of the grill.
- Clean pompanos and coat inside and outside with remaining olive oil. Season with salt and pepper and place 1 orange slice, 1 lemon slice, and 3 basil leaves into the cavity of each fish.
- Place fish directly on the grill grates on the hot side of the grill. Close lid. Cook for 5 to 7 minutes. Turn and continue cooking until fish easily flakes with a fork, 5 to 7 minutes more.
Nutrition Facts : Calories 382.1 calories, Carbohydrate 47.4 g, Fat 20.4 g, Fiber 7.5 g, Protein 3.8 g, SaturatedFat 2.9 g, Sodium 243.8 mg, Sugar 9.5 g
SZECHUAN GRILLED POMPANO
Steps:
- For sauce: Heat peanut oil in heavy large skillet over medium-high heat. Add sliced shallots, minced ginger and cilantro and sauté until shallots soften and just begin to brown, about 5 minutes. Add mirin, soy sauce, lime juice and red pepper. Boil until sauce is reduced to 1 1/2 cups, about 15 minutes. (Can be prepared 2 hours ahead. Cover and refrigerate.) For fish: Prepare barbecue grill (medium-high heat). Brush fish with olive oil, ten sprinkle with salt and pepper. Grill fish until opaque in center, about 4 minutes per side. Transfer fish to platter. Cover with foil to keep warm. Stir sauce over medium-low heat until heated through. Add butter and whisk until butter melts and blends into sauce. Mix in minced green onions. Spoon sauce onto plates. Top with fish. Garnish with whole green onions, if desired, and serve. Serves 8.
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